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Workout of the Day

May 11, 2026

DB Thrusters & Jump Squats is the daily WOD for May 11, 2026: a home-gym functional fitness workout with a warm-up, metcon, and cool-down.

Global daily standard: Intermediate level with Home Gym equipment, plus scaling notes for beginner and RX athletes.

May 11, 2026

DB Thrusters & Jump Squats

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Intermediate40 minHome GymTabata

Perform 2 rounds of the following warm-up circuit. Move deliberately — the warm-up prepares joints as much as heart rate.

Jump Rope or High Knees
2 min
Arm Circles + PVC Pass-Through
10 each
Air Squats
15
Hip 90/90 Stretch
30 sec each side
KB Halos
10 each direction
Cat-Cow
10

20 sec max effort / 10 sec rest × 8 rounds per block. A→B→C→D repeated twice per block (8 rounds × 30 sec). Varied muscle groups, balanced fatigue. Repeat the block 5 times (rest 60 sec between blocks) = 20 min total. Score = total reps.

Box Jump

Movement A · Rounds 1 & 5 · Score = reps

20 sec on / 10 sec off
Jump Squats

Movement B · Rounds 2 & 6 · Score = reps

20 sec on / 10 sec off
DB Thrusters

Movement C · Rounds 3 & 7 · Score = reps

20 sec on / 10 sec off
Double-Unders

Movement D · Rounds 4 & 8 · Score = reps

20 sec on / 10 sec off

Hold each position for the prescribed time. Breathe deeply and allow your heart rate to normalize.

Child's Pose
60 sec
Pigeon Pose
60 sec each side
Seated Hamstring Stretch
45 sec each side
Lying Quad Stretch
45 sec each side
Box Breathing (4-4-4-4)
2 min
#intermediate#40min#home-gym#tabata#weightlifting

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Wodbuilders AI Head Coach

“Confidence feels calm when the opening reps have already been rehearsed in your head and in your body.”

WODBuilders cue · Tia-Clair Toomey-style
ThrusterFront SquatDouble-Under

Workout Breakdown

CrossFit · Sprint

Target Stimulus

Anaerobic Power

Estimated Work Time

~40:00

~53 min total

Time Cap

40:00 hard stop

The Prep

  • • 2 min Jump Rope or High Knees
  • • 10 each Arm Circles + PVC Pass-Through
  • • 15 Air Squats

The Work

  • • 20 sec on / 10 sec off Box Jump (Movement A · Rounds 1 & 5 · Score = reps)
  • • 20 sec on / 10 sec off Jump Squats (Movement B · Rounds 2 & 6 · Score = reps)
  • • 20 sec on / 10 sec off DB Thrusters (Movement C · Rounds 3 & 7 · Score = reps)
  • • 20 sec on / 10 sec off Double-Unders (Movement D · Rounds 4 & 8 · Score = reps)

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Accessory

  • • 60 sec Child's Pose
  • • 60 sec each side Pigeon Pose
  • • 45 sec each side Seated Hamstring Stretch

The Coach's Edge

Free

Push the work, not the rest. Win the session by staying sharp when the pace bites.

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